1- There are 16 groups of large muscle groups, 8 groups of small muscle groups such as chest, back, legs and other large muscle groups.
Every time you train, at least 16 groups (add up all groups), try to reach the designated position within a limited time , As for small muscle groups, many people will choose to exercise with a combination of large and small muscles, so it is also recommended to do at least 8 groups.
2- How to choose the weight
Training under 3RM-6RM is more suitable for increasing strength.
Training under 12RM-15RM helps to improve endurance.
In the field of weight training, RM refers to the highest number of times you can repeat a single weight and is a unit of weight.
Example: You can only lift a 10kg dumbbell 8 times, but you can’t lift it up on the 9th time. For you, your 8RM is 10kg.
When fitness enthusiasts increase their muscle circumference, they usually choose a weight of 8~12RM. Scientific research shows that 8~12RM is the most conducive to the growth of muscle circumference; The movements to be done often choose a weight above 30RM; bodybuilders who are in the plastic period and are more pursuing muscle lines will choose a weight of 15~20RM. There are also some powerlifting strongmen who often use a weight of 1~3RM during training, because this weight can increase muscle strength the most.
3- Training rhythm 1-0-2-0
When we are doing movements, rhythm is actually very important for muscle growth. Taking the bench press as an example, you can use the 1-0-2-0 method, which is 1 second to lift, 0 pauses at the top, 2 seconds to fall, and 2 seconds to fall at the bottom. 0 pauses. To put it simply, it is fast up and slow down.
4- How much muscle can be gained in a month
Under the premise of ensuring your training, nutrition and sleep:
Beginner trainers: 1~1.5% of body weight per month
Intermediate trainers: 0.5-1% of body weight per month
Advanced trainers: 0.25%~0.5% of the total monthly
So if you are a novice, please cherish your novice benefit period, eat hard and practice hard in the early stage, and your muscles will grow fiercely.
5- If you want to grow muscles, sleep more
If you want to be in better shape and look fitter, please rest your body and don’t stay up late. When we train, we stimulate muscles and tear muscles, but only when we rest, muscles will repair themselves, so sleep more, and your muscles will grow better.